We’ve all done it. You pick up your phone to check Facebook or Instagram or Pinterest or whatever, and an hour later, you realize you’re still scrolling. Maybe even two or three or four hours later. Sound like you? Phone addiction is so real, but most people don’t even realize they truly are addicted. I decided to fight my phone addiction, and you can too. I’ve compiled a list of five super simple ways to trick yourself into using your phone less.
How I Discovered My Phone Addiction
My phone actually congratulated me a few weeks ago for dropping my screen time down 18%. Take a guess what my current average screen time was. Go ahead.
SIX HOURS A DAY. My weekly total? 42 hours and 15 minutes. Y’all. I literally spent the equivalent of a full-time job plus some on my phone. 8 ½ of those hours were spent on Facebook. You know what I do on Facebook? I scroll. For NO REASON. I’m not super involved in any productive Facebook groups; I’m not connecting with friends. I am scrolling through millions of ads and videos and memes and pictures. It’s RIDICULOUS. I don’t even POST ON FACEBOOK EVER.
When I saw those numbers, I was actually in shock. I knew I spent a lot of time on my phone, but I really had no idea how much of that time was completely wasted. How many hobbies could I have picked up in my life if it wasn’t for social media? The piano that’s collecting dust in my living room could be put to use; I could cook EVERYTHING from scratch; I could have literally started a full-time job.
I know I can’t be the only person out there who wastes a ton of time on her phone. So I’ve created a list of things I’ve tried in the last week that have managed to cut my screen time down that 18%. I still have a LONG way to go before I’m satisfied with my screen time, but every little bit helps. Here are five ways I fight my phone addiction.
1. Set a Time-Limit.
If you have an iPhone, this is super easy. Go to settings–screen time–app limits. I currently have all social media apps set for two hours a day. That’s still a lot, but baby steps. The biggest problem with this is when your time runs out, you can just hit “ignore.” However, I think having that reminder helps a little bit. I hit that ignore button a lot, but usually, I put my phone down for a little while first. It’s good to just be aware of how much time you’re spending on your phone every day.
2. Set Down Time.
This is also an iPhone thing, but there might be an Android version. I don’t know. It’s right above app limits. I use this to keep myself from endlessly scrolling through Pinterest before bed or when I wake up. I have it set to shut off all social media app at
3. Get Out of the House.
This one is so, so helpful. I find that I end up scrolling the most when I’m home and bored. So I solve that by being home less often. I go for walks; I take my dog to the park; I force my fiance to go hiking with me. This is especially difficult during the winter, but it’s not impossible.
4. Pick Up a Hobby.
This can be anything; it so does not have to be complicated or take a lot of effort. It’s really hard to scroll through Pinterest or Instagram while reading a book or baking a cake or playing the piano or coloring. Find a hobby you enjoy, leave your phone in another room, and just forget the phone exists for a while. It’s good for you, and you’ll feel so much more productive.
5. Turn off Notifications.
I know that you know that the second you hear your phone go off, your head snaps up, and you lunge for it. It’s instinct. You have to know what the sound meant. It might only be a game reminding you that you haven’t played in a while, but once you pick that phone up, it’s so much harder to put it down. Next thing you know, you’ve wasted another hour on Pinterest, and you don’t even know how you got on Pinterest. The best thing I ever did for myself was to turn off all my notifications. I leave actual phone calls and messages on, but everything else is off. No more Facebook notifications or Instagram or Pinterest or games or anything. I promise. You don’t have to pick up your phone every single time someone likes your Instagram photo.
These are just five small changes I made to decrease the amount of time I spend on my phone. Smartphones are wonderful and helpful and useful, but they can also hurt you a lot, and addiction is scary no matter what the habit is. I feel so much better on the days I use my phone less, so if you’re struggling to put your phone down, try a few of these tips and let me know how they’re working!
The goal I have for this blog is to show people that life is worth living and to make sure both you and I are living life to its absolute highest potential. For me, hours and hours of scrolling through my phone doesn’t help me reach my goals or improve my life, so phone addiction is a habit I want to break. I hope you can use these tips to help you do the same.
Have a tip I didn’t cover? Drop me a comment! I would love to learn from you!
Want to follow along on my journey to healthy, satisfied living? Feel like you’re constantly waiting for a perfect future that never comes? Join the tribe at thesatisfiedstory.com! I’d love to help you find your dream life right where you are because life is great, and we all deserve to enjoy it.